T Nation

Clark's Training Journal

I am a 53 year old lawyer who has decided to get ready for a competition by next spring. I have lifted for a while, and read most of the books by Waterbury, Thibaudeau, etc.

I particularly like Arnold’s Encyclopdia of Bodybuilding. I currently use a three day split of pulling, pushing and legs. Today(8-17) was pull day:

weighted close grip chins with 35 x 12
gravity boot crunches 15 X 3, side raises 25 x 2
side curls 45 x 8 x 3
Chest supported rows 190 x 7 x 2, 150 x 10 x 2
back extensions 45 x 10 x 2, 35 x 10 x 2
Hammer curls 55 x 8, 55 x 2, supersetted with iso-hold curls 25 x 2 x 12(these create quite a pump)

Tomorrow is an off day, with Tuesday a push day, followed by legs on Wednesday.

For push day I am getting tired of dumbbell bench presses so I took a page out of this month’s Flex and tried the 70 method on the hammer strength bench as follows:
185 x 20, 185 X 15, 235 x 15, 285 x 12, 335 x 8.

Overall this was not too hard and I will up the weight next time. I will get back to free weights soon enough but I thought the hammer strength would be a nice change
Then did weighted dips with 100 lbs 5 x 5
roman chair twists 5 x 25
bent lateral raises 50 x 10 x 4 sets

Leg day Wednesday 8-20 wiped me out.
Started with pyramid hack squats, 225 x 20, 315 x 15, 385 x 12, 435, x 10, 525 x 8. 615 x 6
I did the hack squats as a circuit with standing calf raised with 660 lbs, 2 x 20. 3 x 15
Then I did a 70 with 495 on the leg press. 20-15-15-12-8
Did the leg presses as a circuit with leg extensions. 140 x 3 x 5
Was going to do abs at the end but after one set of v-ups I was done